Equipment = Heavy DBS (Squat cleans) Med DBS (Curls, kickbacks, lunge twists) TRX mid calf (hamstring runners, pikes) Mini band (squat jumps, planks)
6 min Cutoff (12 min total): 3-4 rounds
GROUP A
4:1 mountain climber pushups x 10
Squats cleans (Heavy DBS) x 10
GROUP B
Timed Rounds x20 sec each x 4 sets = 4:30 min
Banded In-out squat jumps
Bicep Curls (Medium DBS)
Banded Plank toe taps
Rest x 10 sec
*wear blue band entire round*
6 min Cutoff: 3-4 rounds
Alternating lunge twists x10 total (1 Medium DB)
Tricep kickbacks x10 (Medium DBS)
Press jacks x20 (1 Medium DB)
Recovery: Foam roll hips, upper back, lats
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